- Dumbbell Bench- 8 sets of 3 explosive reps @ 50-60% 1RM
- If you’re not sure of your dumbbell 1RM, just choose a weight that is fairly easy to do and allows you to work on movement control and explosiveness.
Volume (add 5-10 lbs to weights used from workout last week)
- [Superset 1- Chest/Back] 4 sets, 6-8 reps
- [Superset 2- Chest/Back] 4 sets, 8-12 reps
- [Superset 3- Biceps/Triceps] 4 sets, 6-8 reps
- [Superset 4- Biceps/Triceps] 4 sets, 8-12 reps
This is the last week we’ll use this workout for volume day; we’ll be switching it up the movements next week to change it up, keep the muscles guessing.
- Arnold cruises around the town, comments on everything he sees to hilarious effect.